10 | Weight management

Question 1

1 lb of fat = __ calories

Answer 1

3500

Question 2

E.L.M.M. =

Answer 2

eat less, move more (bad advice!)

Question 3

Support for PA being a main driver of weight gain over time

Answer 3

• Less calorie expenditure at work over the years (140 decrease for men, 124 decrease for women)
• Accounting for this alone pretty much predicted the weight gain observed over the years

Question 4

What’s better for weight loss: diet vs exercise (Ross et al.)?

Answer 4

• Both groups lost same amount of body weight (~8%)
• Exercise group lost more fat, better cardiorespiratory fitness
• Diet group lost skeletal muscle mass, but exercise group didn’t change

Question 5

Support for diet being a main driver of weight gain

Answer 5

Increase number of calorie intake per day correlates strongly with adult obesity

Question 6

Why are Canadians eating more calories?

Answer 6

Increased energy availability

Question 7

3 main foods that account for >50% of the increase in kcal

Answer 7

1) salad oils
2) wheat flour
3) soft drinks

Question 8

Which diet (atkins, ornish, zone, weight watchers) is best for weight loss?

Answer 8

• all the same

- depends on how well you stick with it

Question 9

A fat person is more likely to: (3)

Answer 9

• Lower self-esteem
• Fewer social support networks
• Face societal bias / discrimination / stigmatization (“weight bias”)

Question 10

Strategy of the Canadian Obesity Network regarding obesity

Answer 10

1) address weight bias
2) change way professionals approach obesity
3) improve access to resources

But nothing on solving obesity (;¬_¬)

Question 11

What’s the National Weight Control Registry?

Answer 11

Database of people who have successfully lost more than 30 lbs and kept it off for more than 1 year

Question 12

How do registrants keep weight off?

Answer 12

• exercise (1h/day)
• eat breakfast
• weigh themselves once per week
• watch

Question 13

Other factors contributing to obesity

Answer 13

• sleep
• stress
• genetics
• environment
• history of failed dieting attempts
• non-exercise activity thermogenesis (NEAT)
• use of antidepressants
• medical conditions
• timing of meals
• calcium levels
• microflora
• high temperature environment

Question 14

How does sleep affect obesity?

Answer 14

Sleeping less ( obesity? Perhaps just more time awake to eat?

Question 15

How is stress linked to obesity?

Answer 15

High stress linked with

• increased food intake
• preference for high fat/sugar foods
• hormone changes

However, 69% studies found no relationship between stress and obesity, but 25% did.

Question 16

Genetics and obesity

Answer 16

• 75% of how much you weigh is determined by genetics
• 97% of identical twins had the same BMI
• genes are important, but environment dictate which genes are expressed (epigenetics)

Question 17

Environment and obesity

Answer 17

• Influence gene expression

- Persistent Organic Pollutants (POP): endocrine disrupters

Question 18

3 phases of cutting weight before exercise

Answer 18

Phase 1: 6-8 weeks before
Phase 2: 1 week before
Phase 3: Recovery

Question 19

What is the RIGHT weight class to be aiming for?

Answer 19

8-10% from usual weight

Question 20

What to do during phase 1 of weight cutting?

Answer 20

• fat loss of 0.5-2 lbs per week
• spare muscle glycogen and tissue
• proper hydration
• track weight (body composition if possible) often

Question 21

What to do during phase 2 of weight cutting?

Answer 21

• get to 3-5% away from weight goal
• add low residue and sodium foods (less fibre and retention)
• harm reduction model regarding heat exposure methods (e.g. sauna)
• start cutting water 48h prior

Question 22

What to do during phase 3 of weight cutting?

Answer 22

• eat pre-packaged post-weigh-in supplement
• focus on fluids, sodium, carbs
• small snacks
• avoid high fibre and sugar foods and drinks

Question 23

acute dangers of cutting weight

Answer 23

• decreased cognition
• dehydration
• electrolyte imbalance
• poor glycogen stores
• cardiovascular and thermoregulatory impairment
• death

Question 24

chronic dangers of cutting weight

Answer 24

• micronutrient deficiencies
• lower of RMR
• less sex hormones
• less bone synthesis
• loss of muscle mass
• stunted growth
• disordered eating

Question 25

Define: rhabdomyolysis

Answer 25

breakdown of muscle tissue that leads to the release of muscle fiber contents into the blood. These substances are harmful to the kidney and often cause kidney damage.

Question 26

Modern definition of female athlete triad

Answer 26

1) low energy availability / not eating enough***
2) Functional hypothalamic amenorrhea
3) Osteoporosis

Question 27

DSM-5 clinical eating disorders

Answer 27

• Anorexia nervosa

- Bulimia nervosa

Question 28

Problems resulting from female athlete triad

Answer 28

• cardiovascular (lack of estrogen)
• bone
• reproductive
• metabolic
• nutritional deficiencies
• psychological problems***

Question 29

signs for female athlete triad

Answer 29

• excessive / compulsive exercise
• obsession with diet
• rapid weight changes
• repeated stress fractures

Question 30

What is needed for diagnosis of female athlete triad?

Answer 30

1/3 of…

1) low energy availability / not eating enough***
2) Functional hypothalamic amenorrhea
3) Osteoporosis

Question 31

What is orthorexia?

Answer 31

excessive preoccupation with avoiding foods perceived to be unhealthy

Question 32

what is bigorexia?

Answer 32

• muscle dysmorphia

- obsession that one is not muscular enough